{"id":102639,"date":"2026-06-01T12:35:45","date_gmt":"2026-06-01T12:35:45","guid":{"rendered":"https:\/\/www.schichtfit.com\/lato\/"},"modified":"2026-06-22T13:29:32","modified_gmt":"2026-06-22T13:29:32","slug":"lato","status":"publish","type":"page","link":"https:\/\/www.schichtfit.com\/pl\/lato\/","title":{"rendered":"Lato"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”10″ bottom_padding=”%” left_padding_desktop=”3%” constrain_group_2=”yes” right_padding_desktop=”3%” top_padding_phone=”1″ constrain_group_5=”yes” bottom_padding_phone=”1″ left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”top” top_margin_phone=”0″ column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”5\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][\/vc_column][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”right” tablet_text_alignment=”default” phone_text_alignment=”center” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”4\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
Robi\u0107 w\u0142a\u015bciwe rzeczy. We w\u0142a\u015bciwym czasie. <\/span><\/h5>\n[\/vc_column_text][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”left” tablet_text_alignment=”default” phone_text_alignment=”center” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”accent-color” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_thickness=”0px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Do Digital Coacha” font_size_desktop=”1em” padding_top=”0.65em” padding_bottom=”0.65em” padding_left=”1.5em” padding_right=”1.5em” url=”https:\/\/coach.schichtfit.com”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ full_height=”yes” video_bg=”use_video” video_mp4=”https:\/\/www.schichtfit.com\/wp-content\/uploads\/2026\/06\/grillage_v-1.mp4″ background_video_loading=”default” scene_position=”center” top_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”.vc_custom_1780914459387{border-radius: 5px !important;}” text_direction=”default”]\n
Edycja letnia<\/span><\/span> \u00b7 <\/span>9 jednostek \u00b7 po 3\u20135 minut ka\u017cda<\/span><\/h5>\n

Zachowa\u0107 ch\u0142\u00f3d.<\/span>
\nDobrze spa\u0107.<\/span>
\nWygra\u0107 lato.<\/span><\/h1>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”0%” constrain_group_2=”yes” right_padding_desktop=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”10px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

Lato i praca zmianowa: trudne po\u0142\u0105czenie. <\/span><\/h4>\n

Tutaj znajd\u0105 Pa\u0144stwo to, co naprawd\u0119 pomaga. K<\/span>r\u00f3tko, bezpo\u015brednio i do natychmiastowego wdro\u017cenia.<\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

Bez przymusu. Prosz\u0119 bra\u0107 to, co Pa\u0144stwa interesuje. <\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
Co lato robi z organizmem<\/span><\/h5>\n

Latem nie s\u0105 Pa\u0144stwo s\u0142absi. <\/span><\/h2>\n

Maj\u0105 Pa\u0144stwo <\/strong>3 obci\u0105\u017cenia jednocze\u015bnie<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Wiele os\u00f3b zastanawia si\u0119: Dlaczego jestem teraz tak wyko\u0144czony?<\/span>
\nCzy to moja wina? Nie. To wina lata.<\/span><\/p>\n

I trzech rzeczy, kt\u00f3re uderzaj\u0105 jednocze\u015bnie.<\/span>[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14049″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

Upa\u0142:<\/strong> <\/span>
\nsypialnia si\u0119 nie wych\u0142adza<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14050″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

\u015awiat\u0142o: <\/span><\/strong>
\njasno do 21:30. Pa\u0144stwa cia\u0142o my\u015bli: jest dzie\u0144<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14048″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

\u017bycie towarzyskie: <\/span><\/strong>
\nwieczory przy grillu, zaproszenia, sport<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

Nie chodzi tylko o mniejsz\u0105 ilo\u015b\u0107 snu \u2013 chodzi o mniejsz\u0105 regeneracj\u0119.<\/span><\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Latem dochodz\u0105 upa\u0142y, jasne wieczory i spotkania przy grillu. <\/span>
\nProsz\u0119 wykona\u0107 test i sprawdzi\u0107, co dzieje si\u0119 z fazami regeneracji.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#EEEE22″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Uruchom letni test snu” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/pl\/sprawdzenie-czasu-snu\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
Co Pa\u0144stwo wiedz\u0105, a co robi\u0105<\/span><\/h5>\n

Czego nie mog\u0105 Pa\u0144stwo zmieni\u0107.<\/span>
\nCo Pa\u0144stwo kontroluj\u0105.<\/span><\/strong><\/h2>\n

Pierwszy krok: zrozumienie, co jest sta\u0142e, a gdzie znajduj\u0105 si\u0119 najskuteczniejsze d\u017awignie. <\/span><\/h4>\n

To przynosi ulg\u0119 i pokazuje, gdzie warto zainwestowa\u0107 energi\u0119.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” bottom_padding=”%” top_padding_phone=”8%” bottom_padding_phone=”%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
<\/i> <\/div>
\n

Tego nie da si\u0119 kontrolowa\u0107<\/span><\/strong><\/h4>\n <\/div>
<\/div><\/div>
\n
    \n
  • Chronotyp<\/strong><\/span>
    \nSkowronek, sowa lub go\u0142\u0105b. Wczesna, p\u00f3\u017ana lub \u015brednia pora jest zakodowana w m\u00f3zgu. Praca zmianowa tego nie zmienia.<\/span><\/li>\n
  • Pa\u0144stwa zapotrzebowanie na sen<\/strong><\/span>
    \nPotrzebuj\u0105 Pa\u0144stwo 6\u20139 godzin \u2013 uwarunkowane genetycznie. Nie da si\u0119 tego wytrenowa\u0107.<\/span><\/li>\n
  • Pa\u0144stwa godziny pracy<\/strong><\/span>
    \nGrafik zmian jest taki, jaki jest. Pa\u0144stwo tego nie zmieni\u0105.<\/span><\/li>\n<\/ul>\n <\/div>[vc_column_text css=”.vc_custom_1781081617477{padding-left: 15px !important;}” text_direction=”default”]\n

    To nie jest wym\u00f3wka. To biologia. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

    <\/i> <\/div>
    \n

    To mog\u0105 Pa\u0144stwo kontrolowa\u0107<\/span><\/strong><\/h4>\n <\/div>
    <\/div><\/div>
    \n
      \n
    • Otoczenie snu<\/strong><\/span>
      \nTemperatura, ciemno\u015b\u0107, ha\u0142as. Wszystko pod kontrol\u0105.<\/span><\/li>\n
    • Zarz\u0105dzanie \u015bwiat\u0142em<\/strong><\/span>
      \n\u015awiat\u0142o jest Pa\u0144stwa najwi\u0119kszym wrogiem, ale i najsilniejszym narz\u0119dziem.<\/span><\/li>\n
    • Zarz\u0105dzanie czasem i rytm<\/strong><\/span>
      \nGrillowanie, rytm, planowanie snu \u2013 prosz\u0119 robi\u0107 to strategicznie, a nie poprzez wyrzeczenia.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781082211768{padding-left: 15px !important;}” text_direction=”default”]\n

      Osoby, kt\u00f3re dobrze wykorzystuj\u0105 te trzy d\u017awignie \u2013 otoczenie snu, \u015bwiat\u0142o i czas snu \u2013 \u015bpi\u0105 latem znacznie lepiej ni\u017c przeci\u0119tnie.<\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”2%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Jakim s\u0105 Pa\u0144stwo chronotypem?” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/pl\/chronocheck-wersja-skrocona\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Sprawd\u017a swoj\u0105 energi\u0119 \u2192” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/pl\/sprawdzenie-energii-i-regeneracji\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
      Otoczenie snu<\/span><\/h5>\n

      o 6 \u00b0C ch\u0142odniej.<\/span>
      \nBez klimatyzacji.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      Metoda ch\u0142odzenia \u201ezmiana po zmianie\u201d ch\u0142odzi Pa\u0144stwa sen od zewn\u0105trz do wewn\u0105trz. Mog\u0105 Pa\u0144stwo wdro\u017cy\u0107 to ju\u017c dzi\u015b wieczorem w trzech krokach. <\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      Do 6 \u00b0C r\u00f3\u017cnicy, bez klimatyzacji.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” top_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”center” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101383″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Na zewn\u0105trz<\/strong><\/span><\/h4>\n
      Sypialnia<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Okna otwarte 22:00\u201306:00. W ci\u0105gu dnia wszystko zamkni\u0119te.<\/strong><\/span><\/p>\n

      Wietrzy\u0107, gdy powietrze na zewn\u0105trz jest ch\u0142odniejsze ni\u017c w pomieszczeniu: od 22:00 do 06:00 rano. W ci\u0105gu dnia rolety w d\u00f3\u0142, zas\u0142ony zaci\u0105gni\u0119te, elektronika wy\u0142\u0105czona z trybu czuwania \u2013 \u0142adowarki i TV r\u00f3wnie\u017c grzej\u0105.<\/span>
      \nNajcz\u0119stszy b\u0142\u0105d: zostawianie otwartych okien w ci\u0105gu dnia<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101381″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Na wierzchu<\/strong><\/span><\/h4>\n
      Po\u015bciel<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Prze\u015bcierad\u0142o zamiast ko\u0142dry. Bawe\u0142na zamiast syntetyku.<\/strong><\/span>
      \nPa\u0144stwa cia\u0142o musi m\u00f3c oddawa\u0107 ciep\u0142o podczas zasypiania. Prosz\u0119 zamieni\u0107 ko\u0142dr\u0119 na lekkie prze\u015bcierad\u0142o, a pi\u017cam\u0119 na bawe\u0142nian\u0105. Flanela i syntetyki w\u0142a\u015bnie temu zapobiegaj\u0105.<\/span><\/p>\n

      Brzmi banalnie. Dzia\u0142a natychmiast.<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101382″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Wewn\u0105trz<\/strong><\/span><\/h4>\n
      Pa\u0144stwa cia\u0142o<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Letni prysznic. Lub zimna woda na nadgarstki.<\/strong><\/span><\/p>\n

      Letni prysznic (~33 \u00b0C) przed snem mierzalnie obni\u017ca temperatur\u0119 g\u0142\u0119bok\u0105 cia\u0142a. Brak czasu? Nadgarstki pod zimn\u0105 wod\u0119 na 30 sekund \u2013 naczynia krwiono\u015bne blisko powierzchni, natychmiastowe dzia\u0142anie.<\/span>
      \nLodowaty prysznic brzmi lepiej, ale cia\u0142o reaguje potem zwi\u0119kszon\u0105 produkcj\u0105 ciep\u0142a.<\/span>
      \n0 z\u0142. Natychmiastowa skuteczno\u015b\u0107.<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”center” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Uruchom test sypialni” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/pl\/sprawdzenie-sypialni\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

      Zarz\u0105dzanie \u015bwiat\u0142em latem<\/span><\/h5>\n

      \u015awiat\u0142o: Pa\u0144stwa najwi\u0119kszy wr\u00f3g.<\/span>
      \nI Pa\u0144stwa ulubione narz\u0119dzie.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      \u015awiat\u0142o dzienne do 21:30, poranne \u015bwiat\u0142o po nocnej zmianie. \u015awiat\u0142o kosztuje Pa\u0144stwa sen. <\/span><\/h4>\n

      Ale ten, kto u\u017cywa go celowo, odzyskuje r\u00f3wnie du\u017co.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” top_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      <\/i> <\/div>
      \n

      Jako wr\u00f3g<\/span><\/h4>\n <\/div>
      <\/div><\/div>
      \n
        \n
      • \u015awiat\u0142o dzienne do 21:30 blokuje melatonin\u0119. Zasypianie trwa d\u0142u\u017cej <\/span><\/li>\n
      • Poranne \u015bwiat\u0142o po nocnej zmianie utrzymuje cia\u0142o w stanie czuwania. Sen w ci\u0105gu dnia jest utrudniony <\/span><\/li>\n
      • \u015awiat\u0142o ekranu wieczorem: dzia\u0142anie podobne do \u015bwiat\u0142a s\u0142onecznego<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
        <\/i> <\/div>
        \n

        Jako narz\u0119dzie<\/span><\/h4>\n <\/div>
        <\/div><\/div>
        \n
          \n
        • Maska do spania<\/strong>: 100% ciemno\u015bci, natychmiast, poni\u017cej 80 z\u0142<\/span><\/li>\n
        • Okulary blokuj\u0105ce niebieskie \u015bwiat\u0142o:<\/strong> celowo blokuj\u0105 \u015bwiat\u0142o zak\u0142\u00f3caj\u0105ce sen<\/span><\/li>\n
        • Folia zaciemniaj\u0105ca:<\/strong> samoprzylepna, 40\u201360 z\u0142\/m\u00b2, bez wiercenia<\/span><\/li>\n
        • Przyciemnianie \u015bwiat\u0142a od 20:00<\/strong>: sygna\u0142 do snu pochodzi od Pa\u0144stwa<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
          \"\" <\/div>
          \n

          Po<\/span> nocnej zmianie<\/span><\/h4>\n <\/div>
          <\/div><\/div>
          \n
            \n
          • Za\u0142o\u017cy\u0107 okulary blokuj\u0105ce niebieskie \u015bwiat\u0142o przy opuszczaniu zak\u0142adu<\/span><\/li>\n
          • Je\u015bli to mo\u017cliwe: nosi\u0107 ju\u017c w ostatniej godzinie zmiany<\/span><\/li>\n
          • W domu natychmiast zaciemni\u0107 pomieszczenie, potem za\u0142o\u017cy\u0107 mask\u0119 do spania<\/span><\/li>\n
          • \u017badnego telefonu, jasnego \u015bwiat\u0142a ani TV<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
            \"\" <\/div>
            \n

            Przy porannej zmianie<\/span> \u2013 program wieczorny<\/span><\/h4>\n <\/div>
            <\/div><\/div>
            \n
              \n
            • Od 20:00 za\u0142o\u017cy\u0107 okulary blokuj\u0105ce niebieskie \u015bwiat\u0142o<\/span><\/li>\n
            • Przyciemni\u0107 \u015bwiat\u0142o w mieszkaniu<\/span><\/li>\n
            • Zaciemni\u0107 sypialni\u0119 ju\u017c o 20:00<\/span><\/li>\n
            • \u017badnych jasnych ekran\u00f3w po 20:00<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ bg_image=”101145″ bg_image_type=”default” bg_position=”center center” background_image_loading=”default” bg_repeat=”no-repeat” scene_position=”center” top_padding=”6%” constrain_group_1=”yes” bottom_padding=”6%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.8″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][\/vc_column][vc_column column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][\/vc_column][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.8″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
              Pytanie do Markusa Kampsa<\/span><\/h5>\n

              \u201eMam porann\u0105 zmian\u0119 i musz\u0119 i\u015b\u0107 do \u0142\u00f3\u017cka o 21:00. Ale na zewn\u0105trz jest jeszcze jasno i wszyscy siedz\u0105 przy grillu. Co mam zrobi\u0107?\u201d <\/span><\/p>\n

              \u2014 Prosz\u0119 zaciemni\u0107 sypialni\u0119 ju\u017c od 20:00. To daje cia\u0142u sygna\u0142: teraz zaczyna si\u0119 noc. I prosz\u0119 szczerze powiedzie\u0107 znajomym: \u201eId\u0119 o 21:00 \u2013 nie dlatego, \u017ce nie mam ochoty, ale dlatego, \u017ce wymaga tego moja s\u0142u\u017cba\u201d. Wi\u0119kszo\u015b\u0107 os\u00f3b natychmiast to zrozumie.<\/span><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

              Zarz\u0105dzanie snem przy nocnej zmianie<\/span><\/h5>\n

              Nocna zmiana<\/span> + 30 \u00b0C w dzie\u0144.<\/span>
              \nPa\u0144stwa najtrudniejsza kombinacja.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

              Wracaj\u0105 Pa\u0144stwo do domu po nocnej zmianie. Na zewn\u0105trz jest ju\u017c gor\u0105co. <\/span><\/h4>\n

              Pa\u0144stwa decyzje stanowi\u0105 o r\u00f3\u017cnicy mi\u0119dzy 4 a 7 godzinami snu.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#ADAD22″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
              Letnie okno snu<\/span><\/h5>\n

              Wykorzysta\u0107 czas 06:00 \u2013 13:00.<\/span>
              \nIm wcze\u015bniej do \u0142\u00f3\u017cka, tym wi\u0119cej snu.<\/strong><\/span><\/h3>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Po nocnej zmianie Pa\u0144stwa optymalne okno snu to 06:00\u201313:00. <\/span>
              \nPotem temperatura w pomieszczeniu ro\u015bnie i sen staje si\u0119 znacznie gorszy. <\/span>
              \nKa\u017cda godzina wcze\u015bniej si\u0119 liczy. Bezpo\u015brednio do domu \u2013 potem wszystko inne.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
              <\/i> <\/div>
              \n

              Program obowi\u0105zkowy<\/span><\/h4>\n <\/div>
              <\/div><\/div>
              \n
                \n
              • Okulary blokuj\u0105ce niebieskie \u015bwiat\u0142o<\/strong>: w drodze do domu i do momentu po\u0142o\u017cenia si\u0119. Okulary przeciws\u0142oneczne w samochodzie. <\/span><\/li>\n
              • Maska do spania<\/strong> \u2013 100% ciemno\u015bci, r\u00f3wnie\u017c w ci\u0105gu dnia<\/span><\/li>\n
              • Zatyczki do uszu<\/strong>: koniec z ha\u0142asem dzieci, ulicy, s\u0105siad\u00f3w<\/span><\/li>\n
              • Wcze\u015bniej zaciemniona<\/strong> sypialnia<\/span><\/li>\n<\/ul>\n <\/div>[vc_column_text css=”.vc_custom_1780910924406{padding-left: 15px !important;}” text_direction=”default”]\n

                Bez tych czterech rzeczy b\u0119d\u0105 Pa\u0144stwo spa\u0107 gorzej. Gwarantowane. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                <\/i> <\/div>
                \n

                Czego nie robi\u0107 po zmianie<\/span><\/h4>\n <\/div>
                <\/div><\/div>
                \n
                  \n
                • Nie w\u0142\u0105cza\u0107 jasnego \u015bwiat\u0142a po powrocie do domu<\/span><\/li>\n
                • \u017badnego przewijania telefonu ani TV \u2013 nawet przez chwil\u0119<\/span><\/li>\n
                • \u017badnej kawy \u2013 koniec na 6 godzin przed snem<\/span><\/li>\n
                • \u017badnego ci\u0119\u017ckiego jedzenia bezpo\u015brednio po nocnej zmianie<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#102C68″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                  Zarz\u0105dzanie czasem wolnym<\/span><\/h5>\n

                  Grill, piwo i<\/span>
                  \nprawda o \u015bnie.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                  Kiedy wszyscy ciesz\u0105 si\u0119 latem, a Pa\u0144stwo musz\u0105 spa\u0107. To prawdziwe obci\u0105\u017cenie spo\u0142eczne. To nie problem silnej woli. Dobra wiadomo\u015b\u0107: strategia wygrywa z wyrzeczeniem. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                  Alkohol odbiera regeneracj\u0119 \u2013 nawet je\u015bli Pa\u0144stwo \u015bpi\u0105.<\/span><\/strong><\/h4>\n

                  Piwo wprawdzie szybciej usypia, ale sen po nim jest tylko pozornie g\u0142\u0119boki: m\u00f3zg pozostaje niespokojny, faza REM zanika, a w drugiej po\u0142owie nocy budz\u0105 si\u0119 Pa\u0144stwo z ko\u0142ataniem serca zamiast wypoczynku.<\/span><\/p>\n

                  Zasada kciuka: <\/span>Ostatni nap\u00f3j alkoholowy 2-3 godziny przed snem. Dzi\u0119ki temu organizm ma czas na metabolizm.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”center” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Uruchom \u201eTest piwny\u201d” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/pl\/test-alkoholowy\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                  1 h to ju\u017c spo\u0142eczny jetlag<\/span><\/span><\/strong><\/h4>\n

                   <\/p>\n

                  Odchylenie od zwyk\u0142ego rytmu snu o wi\u0119cej ni\u017c 1 godzin\u0119 oznacza, \u017ce kolejny dzie\u0144 b\u0119dzie kosztowa\u0142 wi\u0119cej energii.<\/span><\/p>\n

                  Jeden wiecz\u00f3r przy grillu w tygodniu jest oczywi\u015bcie w porz\u0105dku, je\u015bli zaplanuj\u0105 Pa\u0144stwo kolejny dzie\u0144.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                  <\/i> <\/div>
                  \n

                  Prosz\u0119 ustali\u0107 w\u0142asne zasady, na przyk\u0142ad tak:<\/strong><\/span><\/h4>\n <\/div>
                  <\/div><\/div>
                  \n
                    \n
                  • 1 wiecz\u00f3r przy grillu w tygodniu jest OK, nawet je\u015bli potrwa d\u0142u\u017cej. Nast\u0119pnego dnia zaplanowa\u0107 sen jako wyr\u00f3wnanie. <\/span><\/li>\n
                  • Ostatni alkohol 2 godziny przed snem: wtedy jako\u015b\u0107 snu pozostaje znacznie lepsza.<\/span><\/li>\n
                  • Dobry sen przez 5 z 7 dni: perfekcja kosztuje wi\u0119cej, ni\u017c przynosi korzy\u015bci. Kto jest zdyscyplinowany przez 5 dni, mo\u017ce odpu\u015bci\u0107 przez 2 dni. <\/span><\/li>\n
                  • Celowo zaplanowa\u0107 1\u20132 rzeczy w tygodniu, na kt\u00f3re Pa\u0144stwo czekaj\u0105 \u2013 wtedy \u0142atwiej b\u0119dzie m\u00f3wi\u0107 \u201enie\u201d.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781082991215{padding-bottom: 15px !important;}” text_direction=”default”]\n

                    Konkretne wskaz\u00f3wki<\/span><\/strong>
                    \ndla ka\u017cdego rodzaju zmiany<\/span><\/strong><\/h2>\n

                    Prosz\u0119 wybra\u0107 swoj\u0105 aktualn\u0105 zmian\u0119, wskaz\u00f3wki s\u0105 do natychmiastowego wdro\u017cenia.<\/span><\/h4>\n[\/vc_column_text][tabbed_section style=”material” tab_change_animation=”none” alignment=”left” spacing=”default” tab_color=”Accent-Color” vs_content_animation=”fade” vs_link_animation=”opacity” vs_navigation_alignment=”left” vs_navigation_width_2=”25%” vs_navigation_func=”default” vs_navigation_width=”regular” vs_navigation_spacing=”15px” vs_navigation_mobile_display=”visible” vs_tab_spacing=”5%” icon_size=”24″ animation=””][tab icon_family=”none” title=”Zmiana poranna” id=”1781789238779-4″ tab_id=”1781789238780-2″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Ch\u0142odzenie sypialni<\/h4>\n

                    Zaciemni\u0107 sypialni\u0119, nawet je\u015bli na zewn\u0105trz wci\u0105\u017c \u015bwieci s\u0142o\u0144ce. To daje cia\u0142u sygna\u0142 do snu.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100006″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Aktywacja rano<\/h4>\n

                    Jasne \u015bwiat\u0142o, naprzemienny prysznic lub kr\u00f3tki ruch bezpo\u015brednio po przebudzeniu. Odczuwalnie redukuje \u201eporanny do\u0142ek\u201d.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10220″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Unikanie niebieskiego \u015bwiat\u0142a wieczorem<\/h4>\n

                    1 godzina przed snem: przyciemnione \u015bwiat\u0142o, \u017cadnych ekran\u00f3w lub noszenie okular\u00f3w blokuj\u0105cych niebieskie \u015bwiat\u0142o.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10223″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Wczesne odstawienie kofeiny<\/h4>\n

                    Ostatnia kawa najp\u00f3\u017aniej o 13:00\u201314:00, aby sen wczesnym wieczorem nie by\u0142 zak\u0142\u00f3cony.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Powernap tylko celowo<\/h4>\n

                    W razie potrzeby: maks. 15\u201320 minut, nie po po\u0142udniu. W przeciwnym razie wczesne za\u015bni\u0119cie b\u0119dzie trudne.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Nie wymusza\u0107 snu<\/h4>\n

                    Po prostu si\u0119 po\u0142o\u017cy\u0107, zastosowa\u0107 technik\u0119 relaksacyjn\u0105. Sen przyjdzie sam. Bez presji.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][tab icon_family=”none” title=”Zmiana popo\u0142udniowa” id=”1781789239386-2″ tab_id=”1781789239387-4″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Zaplanowanie wystarczaj\u0105cej ilo\u015bci snu<\/h4>\n

                    Po zmianie: nie spa\u0107 kr\u00f3cej ni\u017c wynosi Pa\u0144stwa osobiste zapotrzebowanie na sen. To najwa\u017cniejsza zasada.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Powernap przed zmian\u0105<\/h4>\n

                    15 do 20 minut przed s\u0142u\u017cb\u0105 mo\u017ce znacz\u0105co poprawi\u0107 kolejne 4 godziny.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10222″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Lekkie jedzenie<\/h4>\n

                    \u017badnych ci\u0119\u017ckich posi\u0142k\u00f3w w trakcie lub po zmianie. Trawienie zak\u0142\u00f3ca p\u00f3\u017aniejszy sen.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10223″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Kofeina tylko na pocz\u0105tku<\/h4>\n

                    Z umiarem i tylko w pierwszej po\u0142owie pracy. Dzi\u0119ki temu sen po zmianie pozostanie niezak\u0142\u00f3cony.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10221″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Wyciszenie<\/h4>\n

                    Przyciemnione \u015bwiat\u0142o, brak smartfona, \u015bwiadomy relaks. Cia\u0142o potrzebuje sygna\u0142u: zmiana si\u0119 sko\u0144czy\u0142a.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Ch\u0142odzenie sypialni<\/h4>\n

                    Wcze\u015bniej zaciemni\u0107 i sch\u0142odzi\u0107 \u2013 pok\u00f3j czeka na Pa\u0144stwa po powrocie do domu.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][tab icon_family=”none” title=”Zmiana nocna” id=”1781789239867-1″ tab_id=”1781789239867-9″][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Sen przed nocn\u0105 zmian\u0105<\/h4>\n

                    1\u20132 godziny snu przed zmian\u0105 redukuj\u0105 parcie na sen i poprawiaj\u0105 wydajno\u015b\u0107 w drugiej po\u0142owie nocy.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10220″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Blokowanie niebieskiego \u015bwiat\u0142a<\/h4>\n

                    Okulary blokuj\u0105ce niebieskie \u015bwiat\u0142o w drodze do domu. W przeciwnym razie poranne \u015bwiat\u0142o zatrzyma produkcj\u0119 melatoniny i b\u0119d\u0105 Pa\u0144stwo spa\u0107 \u017ale.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Okno snu 06:00\u201313:00<\/h4>\n

                    Im wcze\u015bniej do \u0142\u00f3\u017cka, tym ch\u0142odniej i spokojniej. Ka\u017cda godzina wcze\u015bniej si\u0119 liczy.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Maska + zatyczki<\/h4>\n

                    W \u0142\u00f3\u017cku maska do spania i zatyczki do uszu to zestaw obowi\u0105zkowy. Bez tych dw\u00f3ch rzeczy \u015bpi\u0105 Pa\u0144stwo w dzie\u0144 mierzalnie gorzej.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Przygotowanie pokoju<\/h4>\n

                    Zaciemni\u0107 i sch\u0142odzi\u0107 przed powrotem do domu. Rolety w d\u00f3\u0142, zas\u0142ony zaci\u0105gni\u0119te.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10224″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Po ostatniej nocnej zmianie<\/h4>\n

                    Tylko kr\u00f3tki sen w ci\u0105gu dnia, potem wczesny sen wieczorem. Najszybsza droga powrotu do normalnego rytmu.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][\/tabbed_section][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

                    Energia od wewn\u0105trz<\/span><\/h5>\n

                    Picie, jedzenie, kofeina.<\/span>
                    \nW \u015brodku lata odpowiednio zaplanowane.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    Podczas upa\u0142\u00f3w i pracy fizycznej to, co i kiedy Pa\u0144stwo pij\u0105 i jedz\u0105, decyduje o Pa\u0144stwa energii na zmianie. <\/span>
                    \nA tak\u017ce o tym, jak dobrze b\u0119d\u0105 Pa\u0144stwo potem spa\u0107.<\/span>[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                    2,5\u20133 l <\/span><\/strong><\/h2>\n
                    wody dziennie<\/strong><\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    Przy upa\u0142ach + pracy fizycznej raczej 3\u20134 litry. Pi\u0107, zanim pojawi si\u0119 pragnienie. Pragnienie to ju\u017c sygna\u0142 ostrzegawczy, a nie sygna\u0142 do startu. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                    6 h<\/span><\/strong><\/h2>\n
                    Ostatnia kawa przed snem<\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    Latem organizm wolniej metabolizuje kofein\u0119. W drugiej po\u0142owie zmiany \u015bwiadomie zrezygnowa\u0107 z kofeiny, inaczej odbierze ona Pa\u0144stwu sen w dzie\u0144. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                    <\/i> <\/div>
                    \n

                    Jedzenie, kt\u00f3re nie m\u0119czy<\/span><\/h4>\n <\/div>
                    <\/div><\/div>
                    \n
                      \n
                    • Lekkie posi\u0142ki podczas nocnej zmiany: nic t\u0142ustego, nic ci\u0119\u017ckiego. To zabiera du\u017co energii na trawienie i powoduje senno\u015b\u0107. <\/span><\/li>\n
                    • Ostatni du\u017cy posi\u0142ek 2\u20133 h przed snem. Z pe\u0142nym \u017co\u0142\u0105dkiem nikt nie \u015bpi g\u0142\u0119boko. <\/span><\/li>\n
                    • Przed snem w dzie\u0144: ma\u0142a przek\u0105ska zamiast uczty. G\u0142\u00f3d budzi, ale uczucie ci\u0119\u017cko\u015bci r\u00f3wnie\u017c. <\/span><\/li>\n
                    • Prosz\u0119 postawi\u0107 butelk\u0119 wody przy \u0142\u00f3\u017cku. W nocy organizm traci p\u0142yny. Je\u015bli obudz\u0105 si\u0119 Pa\u0144stwo spragnieni, mog\u0105 Pa\u0144stwo natychmiast si\u0119 napi\u0107 i szybciej zasn\u0105\u0107 ponownie. <\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                      Mikro-regeneracja<\/span><\/h5>\n

                      20 minut,<\/span>
                      \nkt\u00f3re ratuj\u0105 dzie\u0144.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Kr\u00f3tka regeneracja zawsze wygrywa z brakiem regeneracji. <\/span>
                      \nJe\u015bli zrobi\u0105 to Pa\u0144stwo w\u0142a\u015bciwie, powernap wyci\u0105gnie Pa\u0144stwa z do\u0142ka, nie powoduj\u0105c uczucia rozbicia po przebudzeniu.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      15 do 20 min<\/span><\/strong><\/h2>\n
                      Idealny czas trwania drzemki<\/strong><\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Prosz\u0119 trzyma\u0107 si\u0119 poni\u017cej 30 minut, inaczej wpadn\u0105 Pa\u0144stwo w sen g\u0142\u0119boki i obudz\u0105 si\u0119 rozbici. Ustawienie budzika jest obowi\u0105zkowe. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Coffee-nap<\/span><\/strong><\/h2>\n
                      trik profesjonalist\u00f3w<\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Wypi\u0107 espresso \u2192 natychmiast po\u0142o\u017cy\u0107 si\u0119 na 20 min \u2192 obudzi\u0107 si\u0119, gdy kofeina zacznie w pe\u0142ni dzia\u0142a\u0107. Sen i kofeina idealnie ze sob\u0105 wsp\u00f3\u0142pracuj\u0105. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Nie mog\u0105 Pa\u0144stwo zasn\u0105\u0107? Oddychanie 4-7-8 <\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Wdech przez nos przez 4 sekundy \u2013 zatrzymanie na 7 sekund \u2013 powolny wydech przez 8 sekund. <\/span>
                      \nTrzy rundy. To obni\u017ca t\u0119tno i prze\u0142\u0105cza cia\u0142o z trybu \u201epobudzenia\u201d w tryb snu.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#EE8126″ button_border_thickness=”2px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” font_size_desktop=”0.75em” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em” url=”https:\/\/www.schichtfit.com\/pl\/cwiczenie-oddechowe\/” link_text=”Uruchom \u0107wiczenie oddechowe 4-7-8 \u2192”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                      Ruch<\/span><\/h5>\n

                      Ruch we w\u0142a\u015bciwym czasie.<\/span><\/strong><\/span>
                      \nNie wi\u0119cej, ale lepiej zaplanowany.<\/strong><\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Ruch pomaga w zasypianiu i utrzymaniu ci\u0105g\u0142o\u015bci snu. Ale tylko wtedy, gdy nie odbywa si\u0119 zbyt blisko pory snu. Latem upa\u0142 jest dodatkowym, trudnym czynnikiem. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                      <\/i> <\/div>
                      \n

                      Dobry timing<\/span><\/h4>\n <\/div>
                      <\/div><\/div>
                      \n
                        \n
                      • W ch\u0142odny poranek<\/strong><\/span>
                        \nLekki ruch na \u015bwie\u017cym powietrzu, zanim nadejdzie upa\u0142 \u2013 to rozbudza, nie przeci\u0105\u017caj\u0105c organizmu.<\/span><\/li>\n
                      • Spacer po zmianie<\/strong><\/span>
                        \nRozlu\u017ania, redukuje stres i pomaga wyciszy\u0107 si\u0119 przed snem.<\/span><\/li>\n
                      • P\u0142ywanie zamiast pocenia si\u0119<\/strong><\/span>
                        \nW upalne dni najprzyjemniejsza forma aktywno\u015bci \u2013 ch\u0142odzi i porusza jednocze\u015bnie.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                        <\/i> <\/div>
                        \n

                        Z\u0142y timing<\/span><\/h4>\n <\/div>
                        <\/div><\/div>
                        \n
                          \n
                        • Intensywny sport kr\u00f3tko przed snem<\/strong><\/span>
                          \nW ci\u0105gu 3 godzin przed snem cia\u0142o jest po nim pobudzone, a nie zm\u0119czone.<\/span><\/li>\n
                        • Trening w po\u0142udniowym upale<\/strong><\/span>
                          \nKosztuje podw\u00f3jnie du\u017co si\u0142 i obci\u0105\u017ca uk\u0142ad kr\u0105\u017cenia. Lepiej rano lub wieczorem.<\/span><\/li>\n
                        • \u201eWy\u017cycie si\u0119\u201d, aby sta\u0107 si\u0119 zm\u0119czonym<\/strong><\/span>
                          \nTo zazwyczaj bardziej rozbudza ni\u017c usypia. Regeneracja \u2260 wycie\u0144czenie.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]Zasada kciuka:<\/span> Ruch tak \u2013 ale ostatnia intensywna jednostka ko\u0144czy si\u0119 co najmniej 3 godziny przed snem. Potem ju\u017c tylko lekkie aktywno\u015bci, takie jak spacery, rozci\u0105ganie lub \u0107wiczenia oddechowe. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#102C68″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                          Sta\u0142y czas snu<\/span><\/h5>\n

                          Pa\u0144stwa czas snu to czas pracy.<\/span><\/strong>
                          \nNawet je\u015bli nikt tego nie widzi.<\/span><\/strong><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                          Spanie w dzie\u0144, gdy rodzina nie \u015bpi. To najtrudniejsza cz\u0119\u015b\u0107. Nie dlatego, \u017ce Pa\u0144stwo nie potrafi\u0105. Ale dlatego, \u017ce ma\u0142o kto traktuje to powa\u017cnie. Mo\u017cna to wyja\u015bni\u0107, cz\u0119sto lepiej za pomoc\u0105 jasnych komunikat\u00f3w ni\u017c dyskusji. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                          <\/i> <\/div>
                          \n

                          Tak to wyja\u015bnisz<\/span><\/strong><\/h4>\n <\/div>
                          <\/div><\/div>
                          \n
                            \n
                          • Tabliczka na drzwiach<\/strong>: \u015api\u0119 do [godzina] \u2013 dzi\u0119kuj\u0119. Bez dyskusji, bez wyrzut\u00f3w sumienia. <\/span><\/li>\n
                          • Umowa z partnerem:<\/strong> ustalenie sta\u0142ego okna snu jak terminu spotkania. Czas snu wpisany w kalendarz rodzinny. <\/span><\/li>\n
                          • Wyja\u015bnienie dzieciom w jednym zdaniu:<\/strong> \u201ePracuj\u0119 w nocy i \u015bpi\u0119, gdy \u015bwieci s\u0142o\u0144ce \u2013 jak sowa\u201d.<\/span><\/li>\n
                          • Telefon wyciszony i poza zasi\u0119giem:<\/strong> Kto\u015b, kto budzi Pa\u0144stwa \u201etylko na chwil\u0119\u201d, cz\u0119sto kosztuje potem 30 minut ponownego zasypiania.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_phone=”0″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]Sedno:<\/span> Nie musz\u0105 Pa\u0144stwo usprawiedliwia\u0107 swojego snu. Musz\u0105 go Pa\u0144stwo jedynie uczyni\u0107 przewidywalnym, wtedy otoczenie r\u00f3wnie\u017c go uszanuje. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-8-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”left-right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”center” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781079362299{padding-right: 20px !important;padding-left: 20px !important;}” text_direction=”default”]\n

                            Podstawy to fundament. <\/span><\/h2>\n

                            Schichtfit Digital Coach zrobi to<\/span> dla Pa\u0144stwa osobi\u015bcie.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                            Na podstawie Pa\u0144stwa chronotypu i rzeczywistych godzin pracy poka\u017ce on, kiedy dok\u0142adnie powinni Pa\u0144stwo spa\u0107, wystawia\u0107 si\u0119 na \u015bwiat\u0142o, odstawi\u0107 kofein\u0119 i je\u015b\u0107.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”” text_direction=”default”]\n

                            Analiza chronotypu \u2013 Integracja z grafikiem zmian \u2013 Osobisty stop kofeiny \u2013 Optymalne pory \u015bwiat\u0142a \u2013 Timing posi\u0142k\u00f3w<\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”accent-color” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_thickness=”0px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Do Digital Coacha” font_size_desktop=”1em” padding_top=”0.65em” padding_bottom=”0.65em” padding_left=”1.5em” padding_right=”1.5em” url=”https:\/\/coach.schichtfit.com”][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

                            [vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”10″ bottom_padding=”%” left_padding_desktop=”3%” constrain_group_2=”yes” right_padding_desktop=”3%” top_padding_phone=”1″ constrain_group_5=”yes” bottom_padding_phone=”1″ left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg”…<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"basic.php","meta":{"footnotes":""},"class_list":["post-102639","page","type-page","status-publish"],"yoast_head":"\nLato - Schichtfit<\/title>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lato - Schichtfit\" \/>\n<meta property=\"og:description\" content=\"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”10″ bottom_padding=”%” left_padding_desktop=”3%” constrain_group_2=”yes” right_padding_desktop=”3%” top_padding_phone=”1″ constrain_group_5=”yes” bottom_padding_phone=”1″ left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg”...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.schichtfit.com\/pl\/lato\/\" \/>\n<meta property=\"og:site_name\" content=\"Schichtfit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-22T13:29:32+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data1\" content=\"82 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/lato\\\/\",\"url\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/lato\\\/\",\"name\":\"Lato - Schichtfit\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/#website\"},\"datePublished\":\"2026-06-01T12:35:45+00:00\",\"dateModified\":\"2026-06-22T13:29:32+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/lato\\\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/lato\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/lato\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Startseite\",\"item\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Lato\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/#website\",\"url\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/\",\"name\":\"Schichtfit\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/#organization\",\"name\":\"The Brain Company GmbH\",\"url\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.schichtfit.com\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/schichtfit-logo.png\",\"contentUrl\":\"https:\\\/\\\/www.schichtfit.com\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/schichtfit-logo.png\",\"width\":310,\"height\":74,\"caption\":\"The Brain Company GmbH\"},\"image\":{\"@id\":\"https:\\\/\\\/www.schichtfit.com\\\/pl\\\/#\\\/schema\\\/logo\\\/image\\\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Lato - Schichtfit","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"pl_PL","og_type":"article","og_title":"Lato - Schichtfit","og_description":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”10″ bottom_padding=”%” left_padding_desktop=”3%” constrain_group_2=”yes” right_padding_desktop=”3%” top_padding_phone=”1″ constrain_group_5=”yes” bottom_padding_phone=”1″ left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg”...","og_url":"https:\/\/www.schichtfit.com\/pl\/lato\/","og_site_name":"Schichtfit","article_modified_time":"2026-06-22T13:29:32+00:00","twitter_card":"summary_large_image","twitter_misc":{"Szacowany czas czytania":"82 minuty"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.schichtfit.com\/pl\/lato\/","url":"https:\/\/www.schichtfit.com\/pl\/lato\/","name":"Lato - Schichtfit","isPartOf":{"@id":"https:\/\/www.schichtfit.com\/pl\/#website"},"datePublished":"2026-06-01T12:35:45+00:00","dateModified":"2026-06-22T13:29:32+00:00","breadcrumb":{"@id":"https:\/\/www.schichtfit.com\/pl\/lato\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.schichtfit.com\/pl\/lato\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.schichtfit.com\/pl\/lato\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Startseite","item":"https:\/\/www.schichtfit.com\/pl\/"},{"@type":"ListItem","position":2,"name":"Lato"}]},{"@type":"WebSite","@id":"https:\/\/www.schichtfit.com\/pl\/#website","url":"https:\/\/www.schichtfit.com\/pl\/","name":"Schichtfit","description":"","publisher":{"@id":"https:\/\/www.schichtfit.com\/pl\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.schichtfit.com\/pl\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pl-PL"},{"@type":"Organization","@id":"https:\/\/www.schichtfit.com\/pl\/#organization","name":"The Brain Company GmbH","url":"https:\/\/www.schichtfit.com\/pl\/","logo":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/www.schichtfit.com\/pl\/#\/schema\/logo\/image\/","url":"https:\/\/www.schichtfit.com\/wp-content\/uploads\/2021\/04\/schichtfit-logo.png","contentUrl":"https:\/\/www.schichtfit.com\/wp-content\/uploads\/2021\/04\/schichtfit-logo.png","width":310,"height":74,"caption":"The Brain Company GmbH"},"image":{"@id":"https:\/\/www.schichtfit.com\/pl\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/www.schichtfit.com\/pl\/wp-json\/wp\/v2\/pages\/102639","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.schichtfit.com\/pl\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.schichtfit.com\/pl\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.schichtfit.com\/pl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.schichtfit.com\/pl\/wp-json\/wp\/v2\/comments?post=102639"}],"version-history":[{"count":4,"href":"https:\/\/www.schichtfit.com\/pl\/wp-json\/wp\/v2\/pages\/102639\/revisions"}],"predecessor-version":[{"id":102709,"href":"https:\/\/www.schichtfit.com\/pl\/wp-json\/wp\/v2\/pages\/102639\/revisions\/102709"}],"wp:attachment":[{"href":"https:\/\/www.schichtfit.com\/pl\/wp-json\/wp\/v2\/media?parent=102639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}